Zillafitness · EZ Push-Up + Clean + Squat: Deadlift + Bent Over Row Skull Crusher + Press +...

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rps w ______ 1. ______ w ______ 1. ______ w ______ 1. ______ w ______ 1. ______rps 2. ______ 3. ______ 2. ______ 3. ______ 2. ______ 3. ______ 2. ______ 3. ______rps 4. ______ 5. ______ 4. ______ 5. ______ 4. ______ 5. ______ 4. ______ 5. ______rps 6. ______ 7. ______ 6. ______ 7. ______ 6. ______ 7. ______ 6. ______ 7. ______







Time Completed min

LUCKY SEVEN

Curl+ Military Press

+ EZ Squat

Delt Raise+ Reverse

Lunge

Lat ObliqueTwist

EZ Push-Up + Clean+ Squat

Deadlift+ Bent Over

Row

Skull Crusher+ Press

+ Crunch

DATE:

_____/ 24 _____/ 24 _____/ 24 _____/ 24

Upright Row+ Calf Raise Zillaf

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DATE:15 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________

8 reps ________ ________ ________ ________ ________ ________8 reps Drop Set ________ ________ ________ ________ ________ ________

Pull Over 15 reps ________ ________ ________ ________ ________ ________Pull Up 10 reps ________ ________ ________ ________ ________ ________Pull Over 12 reps ________ ________ ________ ________ ________ ________Pull Up 10 reps ________ ________ ________ ________ ________ ________Pull Over 8 reps ________ ________ ________ ________ ________ ________Pull Over - Drop Set 8 reps ________ ________ ________ ________ ________ ________Pull Up 10 reps ________ ________ ________ ________ ________ ________

EZ Bar Row ________ ________ ________ ________ ________ ________One-Arm Row ____/____ ____/____ ____/____ ____/____ ____/____ ____/____Reverse Fly ________ ________ ________ ________ ________ ________EZ Bar Row ________ ________ ________ ________ ________ ________One-Arm Row ____/____ ____/____ ____/____ ____/____ ____/____ ____/____Reverse Fly ________ ________ ________ ________ ________ ________EZ Bar Row ________ ________ ________ ________ ________ ________One-Arm Row ____/____ ____/____ ____/____ ____/____ ____/____ ____/____Reverse Fly ________ ________ ________ ________ ________ ________

30 Seconds ________ ________ ________ ________ ________ ________30 Seconds ________ ________ ________ ________ ________ ________30 Seconds ________ ________ ________ ________ ________ ________

15 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________


15 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________

8 reps ________ ________ ________ ________ ________ ________

15 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________


30 Seconds ________ ________ ________ ________ ________ ________30 Seconds ________ ________ ________ ________ ________ ________

Time Completed min _____/ 50 _____/ 50 _____/ 50 _____/ 50 _____/ 50 _____/ 50

BUILDBACK & BI'S

Deadlift

15 Reps

12 Reps

AirplaneCobra

8 Reps

Close GripChin-Up

SeatedBicep

Curl

1,1,2Hammer Curl

Neutral EZBar CurlZillaf

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DATE:15 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________


Incline Dumbell Fly ________ ________ ________ ________ ________ ________Incline Dumbell Press ________ ________ ________ ________ ________ ________Incline Dumbell Fly ________ ________ ________ ________ ________ ________Incline Dumbell Press ________ ________ ________ ________ ________ ________Incline Dumbell Fly ________ ________ ________ ________ ________ ________Incline Dumbell Press ________ ________ ________ ________ ________ ________Incline Dumbell Press 8 reps DS ________ ________ ________ ________ ________ ________

Close Grip Press ________ ________ ________ ________ ________ ________Partial Chest Fly ________ ________ ________ ________ ________ ________Decline Push Up r_______ r_______ r_______ r_______ r_______ r_______Close Grip Press ________ ________ ________ ________ ________ ________Partial Chest Fly ________ ________ ________ ________ ________ ________Decline Push Up r_______ r_______ r_______ r_______ r_______ r_______Close Grip Press ________ ________ ________ ________ ________ ________Partial Chest Fly ________ ________ ________ ________ ________ ________Decline Push Up r_______ r_______ r_______ r_______ r_______ r_______

15 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________


Single Arm Kickback ________ ________ ________ ________ ________ ________Tricep Push Up r_______ r_______ r_______ r_______ r_______ r_______Single Arm Kickback ________ ________ ________ ________ ________ ________Tricep Push Up r_______ r_______ r_______ r_______ r_______ r_______Single Arm Kickback ________ ________ ________ ________ ________ ________Tricep Push Up r_______ r_______ r_______ r_______ r_______ r_______Single Arm Kickback 8 reps DS ________ ________ ________ ________ ________ ________

Dips 60 Sec. ________ ________ ________ ________ ________ ________In and Outs 60 Sec. ________ ________ ________ ________ ________ ________Time Completed min _____/ 49 _____/ 49 _____/ 49 _____/ 49 _____/ 49 _____/ 49

DumbellChest Press

BUILD CHESTAND TRI'S

15 reps

12 reps

8 reps

15 reps

12 reps

8 reps

TricepExtension

15 reps

12 reps

8 reps

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DATE:15 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________


Alternating Lunges ________ ________ ________ ________ ________ ________Step-Up to Reverse ____/____ ____/____ ____/____ ____/____ ____/____ ____/____Alternating Lunges ________ ________ ________ ________ ________ ________Step-Up to Reverse ____/____ ____/____ ____/____ ____/____ ____/____ ____/____Alternating Lunges ________ ________ ________ ________ ________ ________Step-Up to Reverse ____/____ ____/____ ____/____ ____/____ ____/____ ____/____

Parallel Squat ________ ________ ________ ________ ________ ________Bulgarian Squat ________ ________ ________ ________ ________ ________Straight Leg Deadlift ________ ________ ________ ________ ________ ________Parallel Squat ________ ________ ________ ________ ________ ________Bulgarian Squat ________ ________ ________ ________ ________ ________Straight Leg Deadlift ________ ________ ________ ________ ________ ________Parallel Squat ________ ________ ________ ________ ________ ________Bulgarian Squat ________ ________ ________ ________ ________ ________Straight Leg Deadlift ________ ________ ________ ________ ________ ________

Single Leg Calf Raise ________ ________ ________ ________ ________ ________Seated Calf Raise ________ ________ ________ ________ ________ ________In and Outs ________ ________ ________ ________ ________ ________Single Leg Calf Raise ________ ________ ________ ________ ________ ________Seated Calf Raise ________ ________ ________ ________ ________ ________In and Outs ________ ________ ________ ________ ________ ________Time Completed min _____/ 38 _____/ 38 _____/ 38 _____/ 38 _____/ 38 _____/ 38

BUILDLEGS

15 reps

SumoSquat

30 sec

30 sec

12 reps

8 reps

15 reps

12 reps

8 reps

Zillafitnes

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DATE:15 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________


Lateral Raise ________ ________ ________ ________ ________ ________Upright Row ________ ________ ________ ________ ________ ________Lateral Raise ________ ________ ________ ________ ________ ________Upright Row ________ ________ ________ ________ ________ ________Lateral Raise ________ ________ ________ ________ ________ ________Upright Row ________ ________ ________ ________ ________ ________Upright Row 8 reps DS ________ ________ ________ ________ ________ ________

EZ Bar Underhand ________ ________ ________ ________ ________ ________1,1,2 Front Raise ________ ________ ________ ________ ________ ________Rear Delt Raise ________ ________ ________ ________ ________ ________EZ Bar Underhand ________ ________ ________ ________ ________ ________1,1,2 Front Raise ________ ________ ________ ________ ________ ________Rear Delt Raise ________ ________ ________ ________ ________ ________EZ Bar Underhand ________ ________ ________ ________ ________ ________1,1,2 Front Raise ________ ________ ________ ________ ________ ________Rear Delt Raise ________ ________ ________ ________ ________ ________

Standing Shrug ________ ________ ________ ________ ________ ________Scap Trap ________ ________ ________ ________ ________ ________Standing Shrug ________ ________ ________ ________ ________ ________Scap Trap ________ ________ ________ ________ ________ ________Standing Shrug ________ ________ ________ ________ ________ ________Scap Trap ________ ________ ________ ________ ________ ________Standing Shrug 8 reps DS ________ ________ ________ ________ ________ ________

Sagi Six Way 12 Reps ________ ________ ________ ________ ________ ________Tuck and Roll 15 Reps r_______ r_______ r_______ r_______ r_______ r_______Sagi Six Way 8 reps ________ ________ ________ ________ ________ ________Tuck and Roll 15 reps r_______ r_______ r_______ r_______ r_______ r_______Time Completed min _____/ 38 _____/ 38 _____/ 38 _____/ 38 _____/ 38 _____/ 38

ShoulderPress

15 reps

12 reps

8 reps

BUILD

8 reps

15 reps

12 reps

8 reps

15 reps

12 reps

SHOULDERS

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DATE:Lateral Raise 15 reps ________ ________ ________ ________ ________ ________Arnold Press 15 reps ________ ________ ________ ________ ________ ________Lateral Raise 12 reps ________ ________ ________ ________ ________ ________Arnold Press 12 reps ________ ________ ________ ________ ________ ________Lateral Raise 8 reps ________ ________ ________ ________ ________ ________Arnold Press 8 reps ________ ________ ________ ________ ________ ________Arnold Press Drop Set 8 reps ________ ________ ________ ________ ________ ________

15 reps ________ ________ ________ ________ ________ ________

12 reps ________ ________ ________ ________ ________ ________

8 reps ________ ________ ________ ________ ________ ________BREAK

8 reps ________ ________ ________ ________ ________ ________

12 reps ________ ________ ________ ________ ________ ________15 reps ________ ________ ________ ________ ________ ________

Alt Front Raise 15 reps ________ ________ ________ ________ ________ ________Plate Twist-Twist 10 reps ________ ________ ________ ________ ________ ________Alt Front Raise 12 reps ________ ________ ________ ________ ________ ________Plate Twist-Twist 10 reps ________ ________ ________ ________ ________ ________Alt Front Raise 8 reps ________ ________ ________ ________ ________ ________Plate Twist-Twist 10 reps ________ ________ ________ ________ ________ ________

15 reps ________ ________ ________ ________ ________ ________

12 reps ________ ________ ________ ________ ________ ________

8 reps ________ ________ ________ ________ ________BREAK

8 reps ________ ________ ________ ________ ________ ________

12 reps ________ ________ ________ ________ ________ ________15 reps ________ ________ ________ ________ ________ ________

Superman Stretch 10 reps ________ ________ ________ ________ ________ ________Plank Twist-Twist 30 sec. ________ ________ ________ ________ ________ ________Superman Stretch 10 reps ________ ________ ________ ________ ________ ________Plank Twist-Twist 30 sec. ________ ________ ________ ________ ________ ________Time Completed min _____/ 35 _____/ 35 _____/ 35 _____/ 35 _____/ 35 _____/ 35

Reverse Fly

Upright Row

Upright Row

BULKSHOULDERS

BREAK

BREAK

Reverse Fly

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DATE:Incline Fly ________ ________ ________ ________ ________ ________Incline Press ________ ________ ________ ________ ________ ________Incline Fly ________ ________ ________ ________ ________ ________Incline Press ________ ________ ________ ________ ________ ________Incline Fly ________ ________ ________ ________ ________ ________Incline Press ________ ________ ________ ________ ________ ________Incline Press Drop Set 8 reps ________ ________ ________ ________ ________ ________

5 reps ________ ________ ________ ________ ________ ________5 reps ________ ________ ________ ________ ________ ________5 reps ________ ________ ________ ________ ________ ________5 reps ________ ________ ________ ________ ________ ________5 reps ________ ________ ________ ________ ________ ________

15 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________

8 reps ________ ________ ________ ________ ________ ________BREAK 1:00 1:00 1:00 1:00 1:00 1:00

8 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________15 reps ________ ________ ________ ________ ________ ________

15 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________

8 reps ________ ________ ________ ________ ________ ________

Decline Push Ups 15 reps ________ ________ ________ ________ ________ ________Cobra to Airplane 10 reps ________ ________ ________ ________ ________ ________Decline Push Ups 12 reps ________ ________ ________ ________ ________ ________Russian Twist 30 sec ________ ________ ________ ________ ________ ________Decline Push Ups 8 reps ________ ________ ________ ________ ________ ________Time Completed min _____/ 30 _____/ 30 _____/ 30 _____/ 30 _____/ 30 _____/ 30

Incline Press

Incline Press

Close Gripto Fly

BULKCHEST

15 reps

12 reps

8 reps

Chest Presswith

Rotation

Zillafitnes

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DATE:Pull Over 15 reps ________ ________ ________ ________ ________ ________Pull Up 10 reps ________ ________ ________ ________ ________ ________Pull Over 12 reps ________ ________ ________ ________ ________ ________Pull Up 10 reps ________ ________ ________ ________ ________ ________Pull Over 8 reps ________ ________ ________ ________ ________ ________Pull Up 10 reps ________ ________ ________ ________ ________ ________Pull Over 8 reps Drop Set ________ ________ ________ ________ ________ ________

15 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________

8 reps ________ ________ ________ ________ ________ ________BREAK 1:00 1:00 1:00 1:00 1:00 1:00

8 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________15 reps ________ ________ ________ ________ ________ ________

5 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____5 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____5 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____5 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____5 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____

15 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________


Reverse Fly 15 ________ ________ ________ ________ ________ ________Plank Rotation 30 sec ________ ________ ________ ________ ________ ________Reverse Fly 12 ________ ________ ________ ________ ________ ________Plank Rotation 30 sec ________ ________ ________ ________ ________ ________Time Completed min _____/ 29 _____/ 29 _____/ 29 _____/ 29 _____/ 29 _____/ 29

Deadlift

BULKBACK

Reverse GripRow

Reverse GripRow

One Arm Row

Zillafitnes

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15 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________

8 reps ________ ________ ________ ________ ________ ________break 1:00 1:00 1:00 1:00 1:00 1:00

8 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________15 reps ________ ________ ________ ________ ________ ________

15 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________


5 reps ________ ________ ________ ________ ________ ________5 reps ________ ________ ________ ________ ________ ________5 reps ________ ________ ________ ________ ________ ________5 reps ________ ________ ________ ________ ________ ________5 reps ________ ________ ________ ________ ________ ________

15 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________


15 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____12 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____

8 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____break 1:00 1:00 1:00 1:00 1:00 1:00

8 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____12 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____15 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____

15 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____12 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____

8 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____break 1:00 1:00 1:00 1:00 1:00 1:00

8 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____12 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____15 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____

Weighted CrunchWeighted Crunch 30 Reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____Time Completed min _____/ 36 _____/ 36 _____/ 36 _____/ 36 _____/ 36 _____/ 36

Hammer Curl

Hammer Curl

Tricep Kickbacks

Tricep Kickbacks

BULKARMS

Skull Crusher

Wide EZ Bar Curl

Tricep Extension

Standing Curl

Standing Curl

Zillafitnes

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DATE:12 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____10 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____

8 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____

15 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________

8 reps ________ ________ ________ ________ ________ ________break 1:00 1:00 1:00 1:00 1:00 1:00

8 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________15 reps ________ ________ ________ ________ ________ ________

5 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____5 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____5 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____5 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____5 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____

15 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____12 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____

8 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____break 1:00 1:00 1:00 1:00 1:00 1:00

8 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____12 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____15 reps ____/____ ____/____ ____/____ ____/____ ____/____ ____/____

Stiff Leg Deadlift 15 reps ________ ________ ________ ________ ________ ________Alt. Side Squat 10 reps ________ ________ ________ ________ ________ ________

Stiff Leg Deadlift 12 reps ________ ________ ________ ________ ________ ________Alt. Side Squat 10 reps ________ ________ ________ ________ ________ ________

Stiff Leg Deadlift 8 reps ________ ________ ________ ________ ________ ________Stiff Leg Deadlift 8 reps ________ ________ ________ ________ ________ ________Alt. Side Squat 10 reps ________ ________ ________ ________ ________ ________

Calf Raise 50 reps ________ ________ ________ ________ ________ ________Beast Abs 30 sec. ________ ________ ________ ________ ________ ________Calf Raise 50 reps ________ ________ ________ ________ ________ ________Beast Abs 30 sec. ________ ________ ________ ________ ________ ________


BULK

Split Squatwith

EZ Bar

Split Squatwith

EZ Bar

Squat

Squat

LEGS

Front to BackLunge

Full to 1/2Sumo Squat

Zillafitnes

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Pull-Up rps ________ ________ ________ ________ ________ ________Push-Up rps ________ ________ ________ ________ ________ ________Squat w ________ ________ ________ ________ ________ ________Crunch rps ________ ________ ________ ________ ________ ________Pull-Up rps ________ ________ ________ ________ ________ ________Push-Up rps ________ ________ ________ ________ ________ ________Squat w ________ ________ ________ ________ ________ ________Crunch rps ________ ________ ________ ________ ________ ________Incline Press w ________ ________ ________ ________ ________ ________Bent Over Row w ________ ________ ________ ________ ________ ________Reverse Alternating Lunge w ________ ________ ________ ________ ________ ________Plank Twist Twist rps ________ ________ ________ ________ ________ ________Incline Press w ________ ________ ________ ________ ________ ________Bent Over Row w ________ ________ ________ ________ ________ ________Reverse Alternating Lunge w ________ ________ ________ ________ ________ ________Plank Twist Twist rps ________ ________ ________ ________ ________ ________

1,1,2 Military Press w ________ ________ ________ ________ ________ ________Post Delt Raise Right w ________ ________ ________ ________ ________ ________Post Delt Raise Left w ________ ________ ________ ________ ________ ________Stiff Leg Deadlift w ________ ________ ________ ________ ________ ________Russian Twist rps ________ ________ ________ ________ ________ ________1,1,2 Military Press w ________ ________ ________ ________ ________ ________Post Delt Raise Right w ________ ________ ________ ________ ________ ________Post Delt Raise Left w ________ ________ ________ ________ ________ ________Stiff Leg Deadlift w ________ ________ ________ ________ ________ ________Russian Twist rps ________ ________ ________ ________ ________ ________

Bicep Curl Up Hammer Down w ________ ________ ________ ________ ________ ________Tricep Extension Kickback - R w ________ ________ ________ ________ ________ ________Tricep Extension Kickback - L w ________ ________ ________ ________ ________ ________Calf Raise Weight at Shoulder w ________ ________ ________ ________ ________ ________Side Forearm Plank Right rps ________ ________ ________ ________ ________ ________Side Forearm Plank Left rps ________ ________ ________ ________ ________ ________Bicep Curl Up Hammer Down w ________ ________ ________ ________ ________ ________Tricep Extension Kickback - R w ________ ________ ________ ________ ________ ________Tricep Extension Kickback - L w ________ ________ ________ ________ ________ ________Calf Raise Weight at Shoulder w ________ ________ ________ ________ ________ ________Side Forearm Plank Right rps ________ ________ ________ ________ ________ ________Side Forearm Plank Left rps ________ ________ ________ ________ ________ ________Time Completed min _____/ 39 _____/ 39 _____/ 39 _____/ 39 _____/ 39 _____/ 39

15 REPS FOR EVERYTHING

TOTALBODY

Zillafitnes

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15 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________

8 reps ________ ________ ________ ________ ________ ________Wide Plank In & Out 10 reps ________ ________ ________ ________ ________ ________

15 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________

8 reps ________ ________ ________ ________ ________ ________Hanging Circle 10 reps ________ ________ ________ ________ ________ ________

15 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________

8 reps ________ ________ ________ ________ ________ ________Lat Oblique Twist 10 reps ________ ________ ________ ________ ________ ________

15 reps _____/_____ _____/_____ _____/_____ _____/_____ _____/_____ _____/_____12 reps _____/_____ _____/_____ _____/_____ _____/_____ _____/_____ _____/_____

8 reps _____/_____ _____/_____ _____/_____ _____/_____ _____/_____ _____/_____Hanging Curl 10 reps ________ ________ ________ ________ ________ ________

15 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________

8 reps ________ ________ ________ ________ ________ ________Mountain Climber 10 reps ________ ________ ________ ________ ________ ________


Pull-Up

Reverse BentOver Rows

Preacher Curl

All-Angle Bicep

TEMPOBACK/BI'S

Pull-Over

Zillafitnes

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15 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________

8 reps ________ ________ ________ ________ ________ ________Figure 4 Crunch 10 reps _____/_____ _____/_____ _____/_____ _____/_____ _____/_____ _____/_____

15 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________

8 reps ________ ________ ________ ________ ________ ________Cricket Crunch 10 reps _____/_____ _____/_____ _____/_____ _____/_____ _____/_____ _____/_____

15 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________

8 reps ________ ________ ________ ________ ________ ________Tempo Plank 10 reps ________ ________ ________ ________ ________ ________

15 reps ________ ________ ________ ________ ________ ________12 reps ________ ________ ________ ________ ________ ________

8 reps ________ ________ ________ ________ ________ ________EZ Bar Crunch 10 reps ________ ________ ________ ________ ________ ________

Tricep Kickback 15 reps _____/_____ _____/_____ _____/_____ _____/_____ _____/_____ _____/_____Dip 15 reps ________ ________ ________ ________ ________ ________Tricep Kickback 12 reps _____/_____ _____/_____ _____/_____ _____/_____ _____/_____ _____/_____Dip 12 reps ________ ________ ________ ________ ________ ________Tricep Kickback 8 reps _____/_____ _____/_____ _____/_____ _____/_____ _____/_____ _____/_____Dip 8 reps ________ ________ ________ ________ ________ ________Plank Twist Twist 10 reps ________ ________ ________ ________ ________ ________


Skull Crusher

TEMPOCHEST/TRI'S

Chest Press

Inlcine Press

Incline Fly

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Zillafitness · EZ Push-Up + Clean + Squat: Deadlift + Bent Over Row Skull Crusher + Press +...

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